Olympic:
7 Heavy Full Singles, 7 Medium Power Doubles. Listen to your body

-> Accessory (2-3)
A1: 10 Ring Pushups OR 10 DB Press with Rotation
A2: 10 KB OH Squat OR 10 KB Front Rack Squat

Powerlifting:
Work to a heavy TBDL Triple OR OHP Triple, then do 5×3-5 70%

-> Accessory (2-3)
A1: 10 Weighted Pushups OR 10 GHD
A2: 10 Suitcase Row
B: 50 Zottman Curls
C: 100 SA Band OH Extensions